Planning your exposure practice

Once you have created your fear hierarchy it is time to plan an exposure experiment for the first item on your list.

You need to devise experiments that deal with YOUR particular feared thoughts.

For example – if you can’t stop thinking about certain words that terrify you you need to devise experiments that will use those exact words

There are many ways to approach exposure to obsessional thoughts

  • Repeating the thoughts (silently to yourself or out loud)
  • Recording them and playing them back at regular times
  • Writing the thoughts down a certain number of times.
  • Enlisting the help of a friend who will repeat the thoughts or words to you
  • Deliberate timed exposure to situations (TV, films, books, places) that trigger the thoughts.
  • Allowing the thoughts to happen without trying to block them with thought control strategies
  • etc

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